The program "Two-day split for large muscle groups" is aimed at athletes with an average level of athletic skill. It is based on the principle of separate training, which allows you to effectively increase power by working with submaximal weights and to grow muscle mass, while having time to recover fully.

"I want to become giant!" With this thought you fall asleep and wake up, but the universe does not hurry to fulfill your wishes! No wonder: autosuggestion, of course is powerful thing, but workouts in the gym are much more effective. You can see this on your personal experience, having experienced a super-voluminous dumbbell program from AtletIQ!

Universal program bodybuilding workouts — the quintessence of effective training. The principle of periodization of training is applied, which allows you to achieve high results in terms of strength and muscle mass, while avoiding a surge of muscle fibers.

Do you tirelessly train in the gym, but you can not see any progress? It's time to move away from the old-boring recommendations and follow the progressive method of step-changing loads that will bring your muscles an unprecedented volume and strength.

Don't like "schooly" approach to training? Then go on your own, taking with you a training plan from AtletIQ. Only take a chance to go against the rules and you will see how many advantages of training alone there are - complete freedom of maneuvers and absolute concentration at work will give you an unprecedented start to muscle hypertrophy.

Fullbody-style training that perfectly fits into the training plan of the experienced natural "lifter" as a temporary "contrast" to the split-schemes. Accelerate training progress with an effective complex for the simultaneous development of all major muscle groups!

The proposed training program for the gym for mass gain will not only help increase muscle volumes, but also develop power capacity. For this purpose, 4 small cycles were specially selected, which are performed alternately one by one. The alternation of fundamentally different training regimes does not allow the muscles to get used to the loads and ensure their relentless growth.

Do you want to create really impressive volumes of arms and powerfully pump legs? Try out a new power training program with an upward shift in weight load, which will open a new era of body transformation for you.

The psychology of the bodybuilder is predictable: we want to grow record volumes of muscle, but at the same time do not agree to lose in their power. If you are ready to abandon the current strategy of training for the sake of achieving these two goals, we are ready to offer you a solution - for two weeks forget about "machine" pumping and use an exclusive scheme of muscle training without machines from AtletIQ.

It's time to adjust the genetic "deficiencies" and form a powerful back and impressive shoulders. Ask the advice of users of the training complex for the shoulders and back from Atletiq. Massive, broader, stronger - that's their motto and work result.

Does the bodybuilding world know the athlete as merciless to himself and unyieldingly rushing toward the goal as Marcus Ruhl? You have something to learn from him - an intolerably busy schedule and incredibly heavy workouts of extreme intensity will help you make your "big" breakthrough. Only for fanatics of hardcore training and only from AtletIQ is the heaviest program for the mass "Two Weeks of Hell in gym".

You strive to spur muscular development, but do not know how? Today we disclose the recipe for the extreme mass to all comers. Apply the training scheme of an elite bodybuilder - shuffle the compound exercises with a target isolation in a four-day split.

Your previous training methodology will seem like amateur fitness in comparison with a high-intensity program of cyclic loads. You literally feel how the muscle fibers are "torn" - this is the only way to gain mass.

If, having increased a few kilos of lean muscle, you are satisfied, go on. This program is for those who are accustomed to getting everything from life. AtletIQ will teach you the lesson of combining hypertrophy and strength training on the principle of double split right in one week cycle.

Are serious sports experience and many hours of effective training behind you? And ahead - the need for a complex choice of an effective program? Why put experiments on your own body in vain attempts to invent a radically new approach to training? Good old three-day split to sports ladies to help!

Wide, ripped back — the cherished dream of every athlete. But while some continue to dream, others start to act, achieving stunning results with an effective software package of 7 exercises to strengthen and pump up the back.

Athletes are in constant search for new training schemes and brilliant success formulas that would help them break through the genetic barriers. But the problem is that such a formula does not exist! Even the simplest, like a brick, technique can work, if it is radically different from that to which your muscles are accustomed. Try to "confuse" them with a unique voluminous training: just one exercise per 100 basic repetitions.

Still in search of an effective workout for the mass? We are ready to offer a non-standard solution - the original 2 × 3 FORSAGE complex. The 5-day weight training program is aimed at experienced athletes, since it involves a high-intensity mode of training with maximum dedication.

The program of training with an emphasis on the muscles of the back in the mode of power bodybuilding, the feature of which is that the work is performed with heavy weight. Accordingly, in most exercises it is necessary to perform 6-8 repetitions each set. Strength is the goal, not the pumping, so do not wait for the program to use such methods as drop-sets and supersets.

How to make the most effective use of the first month of training, if you are new to this business? The program "FullBody" will help in 4 weeks to harmoniously develop all parts of the body thanks to 3 different complexes of compound and isolating exercises carefully selected for each other in order to increase muscle mass.

Concentrate your efforts on recruiting mass, performing a classical basic program with the inclusion of specialized isolation exercises. The three-day schedule of training of various intensity is a guarantee of success in the matter of pumping impressive muscles.

Debutant! Do you know that our sport is many-sided and all-powerful? With whatever goals you have addressed to him, they will be achieved. You just need to stick to the chosen strategy and you have it - a well thought-out FULLBODY-complex for 1 month of training will prepare you for real power test

To succeed in the bodybuilding, act by proven methods. Everyone recommends doing mid-repeat sets - you practice sets for 12-15 repetitions, most fanatically lift huge weights - you increase the intensity by volume. Such a scheme gives no less weight gain - proved by science, confirmed by AtletIQ.

Do you shuffle the brutally intense training and short intervals of easy work? Change the outmoded style of training for the cluster program! No more violence over your own nervous system, divide your sets into a series of ultra-short "clusters" and get your guarantee of growth.

The lack of progress in training is a clear sign that the practiced approach should be radically changed. Brilliantly simple intensive training program "Strength 5 × 5", on the principles of which not one generation of eminent athletes has grown, catalyzes the development of strength and muscle growth.

It's a multidirectional training complex, developed on the basis of the best techniques from eminent professionals. Become strong and grow muscle volumes - do your personal feat with the training complex "Hercules".

From the traditional "pumping" to brutally hard work, from the usual bodybuilding techniques to hard power training - the champion of iron sport must be a universal. AtletIQ offers you an integrated program of "new periodization", which will add to you the volumes and at the same time will endow you with incredible (for a regular athlete) strength.

Dumbbells and bars are not serious equipment for a real athlete. A month is not a period for the simultaneous development of muscles and strength. Leave skepticism for theorists! Everything is possible in bodybuilding. Undeniable proof - the transformation of the body of users of the new program for the mass and strength development by AtletIQ. And guess, who is "on the front line"? Discredited "amateur" inventory!

Are you starting to burn fat? Be alert: muscles first decrease in volume, fatty tissues remain unscathed. The complex relief-orientation-30-day high-intensity program will help you develop your muscles and eliminate excess ballast.

We succeeded! We've created the fat burning program at home that suits for men and for women. Now you can build a body, training side by side with a charming partner and following a single training plan. It's very good morale;)

The only thing that your look lacks in order to become the standard of femininity is a neat and taut stomach? Athletic will teach you how to make your stomach flat! Just add to your basic training program an 8-week complex for the muscles of the abs and your stomach from the problem zone will turn into an object of special pride.

Strength training can not continue in a constantly high intensity. Sometimes, to get ahead, it is necessary to slow down. Do not leave the strength training, just reduce the number of trainings up to 2 times a week, using an effective program of compound full body workouts and continuing confident movement towards the goal.

Does strength training in the gym cause psychological stress? Do you lack motivation or time to adequately train for many hours? No questionable innovative performance techniques, but what really works! Take the 4-minute Tabata training at home and feel the megaeffect of high-intensity sprint intervals.

The tonus of the muscles is what should really concern you. And not only in the season of short skirts and open T-shirts, but day and night. Just for these purposes, fitness inventors of Athletic created a universal corrective program, which in a short time will return the muscles nice to the eye and men's hands "lean look" and resilience.

Don't have time to exercise more than once a week? We offer you a solution - maintain muscle mass controlling training volume. Decreasing the number of trainings per week, you should know - you need to focus on the volume and intensity of the training. Use the most powerful compound exercises, push hard work, surprise your body, constantly varying the load - do not let your muscles dissolve.

Running programs are often aimed at advanced athletes who need to increase individual indicators. But what about newcomers who are much more difficult to master the technique? A well-designed running program will allow you to smoothly adapt to the regular training regime and increase training time to 30 minutes of high-speed continuous running. Only the regularity and persistence will be required of you.

No backyard gym? Now its not an excuse to skip workouts! A balanced exercise program for the whole body on the playground. A combination of cardio and working on muscle mass development will shred the body and develop muscle features.

A woman's body is delicate, but that does not mean that in a brutal "male" sport you, ladies, do not belong. The Athletic team has its own special look at the effective women's training - we are cycling the sports schedule according to the physiological "calendar" cycle.

Why are you here? What is your goal? You crave "stayer" endurance, you hunt for a real brutal force or do you want to get pumped? Or maybe you to get it all? With this, turn to street workout! It knows how to make you a real fighter.

After reconciling with heavy exercise you certainly have to wonder: how can you start training after a long break and return to your former physical shape? Just starting with the assault force of workers’ equipment is imprudent and foolish. Act logically and consistently, use the rapid return plan to get back into the weight room.

On average, the level of strength, depending on the characteristics of the body, drops by 20-40% after two weeks of rest. The program will help you to control yourself and gradually return to your best physical condition.

Allowed yourself to get away from gym for a while? Do not worry - your fascination with iron continues! Start the second series of fitness adventures with a weekly rehabilitation program with dumbbells and the spirit of the gym will forgive your "infidelity"!

A complex for stretching, which is suitable for daily use as a morning exercises or warm-up before training. If the exercise is done on the left and right sides, then distribute the execution time equally.